How to Get and Keep Healthy Skin

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Not only is our skin the largest organ of our bodies but it also plays an important role in our appearance. Our skin is typically the first thing that other people notice about us. Moreover, our skin plays a vital role in our health, protecting our bodies and inner organs from harmful substances and injury. For some of us, however, our skin is often ignored when it comes to taking care of ourselves. Here are some ways to take care of your skin no matter your age:

  • Diet and Exercise – It should be no surprise that diet and exercise have a profound impact on how your skin looks and feels. Exercise increases the circulation of blood and nutrients to your skin. Furthermore, diet plays an important role. For healthy skin, make sure you are getting plenty of foods with vitamin A like carrots and low-fat yogurt. Foods high in antioxidants, like berries, are critical as well. Selenium and essential fatty acids found in foods like walnuts, turkey, tuna, and flax seed are good for the skin, too.
  • Stay Hydrated – Getting enough water to stay hydrated every day, about eight glasses, goes a long way towards keeping your skin young and looking great.
  • Take Time to Relax – High levels of stress can produce all kinds of problems for your skin. When you are stressed out, your body releases cortisol, which could lead to breakouts of pimples. Control your stress by taking time to relax. You might even consider meditation, as some studies have shown that it helps clear up troublesome skin conditions.
  • Keep Your Skin Protected – No matter what time of the year it is, be sure to use sunscreen and reapply it often when outside. Sunscreen can keep you from developing skin cancer and other issues as you age.
  • Use a Simple Skin Care Regimen – Instead of buying bags full of skin products, the only ones you really need are a cleanser, moisturizer, and a retinoid. Retinoids improve the production of collagen and reduce the appearance of brown spots and fine lines.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Staying Active in the Winter

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As the seasons change and those of us in the northern hemisphere start to experience wet, cold weather, it can be more and more difficult to stay active. When the days start getting shorter and the weather grows increasingly colder, it is not easy to get outside in order to exercise or enjoy fun recreational activities. Furthermore, our bodies tend to slow down and we have the propensity to consume more calories during the winter in order to stay warm. This lack of exercise and the abundance of food during the holidays typically lead to weight gain and unhealthy habits.

In order to fight the wintertime bulge and overeating during the holidays, it is critical to stay active. Even though it is difficult to get outside for physical activities, here are some ways to get enough exercise during those bleak winter months:

  • Try Different Winter Sports – The winter offers all sorts of opportunities to get outside, even though it is cold. Recreational activities like downhill skiing, snowboarding, cross-country skiing, ice skating, and snowshoeing are all great aerobic activities that burn lots of calories. The key is too not overdo it when you head back to the lodge for something warm to eat and drink.
  • Head Inside to the Gym – Gym membership typically increases in the winter months because people are trying to stay active. Joining a nearby gym or club will give you an option for indoor workouts whether it is the cardio machines or weight lifting. Many gyms also have pools so that you can swim indoors in the winter.
  • Join a Class – Many gyms or clubs also have group exercise classes like fitness boot camp, yoga, Pilates, strength training, cycling, and water aerobics. If your gym does not offer group exercise, many independent instructors offer their own classes in the area. The key is to find physical activities you enjoy and stick with it, even though it is harder to do so in the winter.

Besides the physical benefits, staying active in the snowy months can also help with beating the winter blues. So this winter stay motivated to get out and be active!

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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3 Refreshing drink recipes for summer

ImageWhen the summer heat is bearing down on you and you’re sweating in places you’ve never sweated before, it’s important to stay hydrated, especially if you’re active. Water, of course, is your best bet when it comes to replenishing your body fluids and flushing toxins out, but it’s not always exciting to reach for a big, tall glass of plain water.

Tea and alcoholic beverages are not the best choice for replenishing your body fluids, because both of these are a diuretic – meaning, that you will urinate frequently when you consume these drinks. Depending on how much you drink, you may be losing more fluid than you’re taking in.

Instead, mix up your own refreshing drinks to enjoy when you’re working outside or lounging by the pool. Here are three delicious – and hydrating – drink recipes that will get you through the dog days of summer.

Agua Fresca

2 cups of fresh fruit (choose your favorite!)

4 cups ice cold water

2 tsp. lime juice (fresh squeezed if possible)

Garnish with sprig of mint or lime wedge if desired

Sweetner, if you like your drinks sweet

Directions: Blend water and fruit together in your blender. Strain over a glass with ice, add lime juice and sweetner if desired. Enjoy!

Basil Limeade

1 cup fresh basil leaves, torn (must be fresh, dried won’t work for this recipe)

4 cups ice cold water

½ cup lime juice (fresh squeezed if possible)

Sweetner, if you like your drinks sweet

Directions: Muddle basil by placing in the bottom of the pitcher and slightly crushing the leaves. Mix lime juice and water, and pour over basil leaves. Sweeten to taste and pour over a glass of ice. Garnish with lime wedges if desired. You can also make basil lemonade by simply substituting the lime juice for lemon juice!

Mojito Cooler

1 cup ice cold water

1 cup fresh mint leaves, torn (must be fresh, dried won’t work for this recipe)

¼ cup lime juice (fresh squeezed if possible)

Splash of club soda

Sweetner, if you like your drinks sweet

Directions: Muddle mint leaves by placing in the bottom of the pitcher and slightly crushing the leaves. Mix in lime juice and water, and pour over the mint leaves. Sweeten to taste and pour over a glass of ice. Add a splash of club soda and garnish with fresh mint and lime wedges if desired.

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Best Vitamins for Women Over 50

ImageAs the body reaches 50, it is important to maintain a healthy diet and lifestyle to be able to supply what cannot be produced or acquired from the food we eat. One of the best ways to do this is to take (and continue taking) vitamins especially beneficial for women in their 50s.

These vitamins supply the body with the nutrients needed to keep it in proper function. If you’re feeling weak, tired, and unable to concentrate, consider taking these vitamins fit for women over 50.

1. A Multivitamin

A multivitamin designed for women over age 50 supplies all the needed vitamins and minerals needed by the body. There are plenty of brands in the market for this, so make sure you do your research, consult a physician, and pick the multivitamin that is right for you.

2. Calcium

At this age, our bones are not as robust as they used to be. To prevent osteoporosis and other bone-related problems, a daily dose of 500 t0 1000mg of calcium along with food is recommended. For those who want to avoid dairy products, broccoli is a great alternative.

3. Vitamin D

While the sun is a great source of vitamin D, the body isn’t able to absorb it as effectively as it once had. Vitamin D is essential not only for calcium absorption, but also to combat various diseases we are prone to, such as heart attacks and Parkinson’s. 

4. Omega 3 Fatty Acids

Fish oil is an excellent source of omegas, which help relieve joint inflammation and keep heart diseases at bay. You can also stock up on vegetables, seeds, and nuts.

5. Magnesium

This vitamin prevents migraines, fatigue, and blood pressure. Some of the best sources of magnesium include dark green, leafy vegetables, amaranth, sunflower and pumpkin seeds. Try to maintain at least 400-500mg of magnesium in your diet.

6. Vitamin A

Found in certain fruits, some vegetables, eggs, saltwater fish, and whole milk. Vitamin A is great for the skin, improves the gastrointestinal system, and helps one’s vision.  

7. Vitamin C

An antioxidant that repairs the cells and protects the body’s DNA, the best source of vitamin C are your citrus fruits, such as your oranges and lemons. You can eat the whole fruit both for its vitamin C and fiber.

 If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Pilates exercises you can do in your office on your lunch break.

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Work can become a stressful endeavor as it takes its toll on your body. You might be aching all over in the middle of the day, and yet you don’t have the time or the opportunity to head to the spa or gym. Fortunately, there are ways to reach a compromise. You can perform simple Pilates exercises at the office using nothing more than your chair, office desk, and (if you’re willing to get on your hands and knees) the floor.

Designed for spinal alignment and to empower your core strength, Pilates can do wonders for your body, and you don’t have to worry about spending more hours after work to do so. Here are a couple of Pilates exercises you can do during your lunch break at the office.

Loosen The Knots In Your Back

With a pinkie ball, lean against the wall and set it between your scapula and spine. Gently move side to side, then up and down, in order to loosen knots caused by the fascia constricting due to pressure or stress. You can also perform this exercise for the fascia at the bottom of your feet with your desk as support.

Breathe Deeply

Inhale and feel your ribs expanding forward, backward, and sideways as oxygen fills your upper chest, back, and diaphragm. Visualize the air releasing in the opposite direction as you exhale, from the upper chest going downward. This conscious breathing exercise helps when you feel tired or anxious, allowing you to calm down before heading back to work.

Make The Most Of Your Swivel Chair

If you have a swivel office chair, sit on it while placing your palms down on the desk. Keep your knees together tightly and your feet lifted 1 inch off the floor. Begin twisting the chair side-to-side, which stretches and tones your oblique muscles. You can do 10 rotations for clockwise and counterclockwise.

Get Your Arms Moving

On your chair, sit on the front edge with your upper body slanted slightly forward. Feet must be planted on the floor and your knees tightly together. Rotate your arms from your shoulders, as if you are holding two heavy objects in your hands, and continue circling until they are above your shoulders. Repeat in the opposite direction while lowering them back to your side.

You can now use your coffee breaks to do some stretching, breathing, and exercise to ease you through the end of the workday. 

If you are in New York City and interested in joining an all woman’s boot camp  please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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